ANNOUNCEMENTS
🎽 MERCH DROP!!! New hats, tanks, and tees have dropped and you can order them up right here. Pre-sale ends Wednesday, June 11 so grab yours now and rep CFQ in style this summer. Pride shirts will be handed out at the Pride Workout on June 28, and your purchase counts as a donation toward the event—so gear up and give back!
🏖️ BEACH DAY SAT JUNE 21 @ NOON | Join us for a Beach Day at Long Beach! We’ll be meeting at the Astoria Blvd train station to head out together, so mark your calendars and get ready for some sun and fun. If you have a car, feel free to drive and meet us there. Direct any questions to Coach Marcelo.
🏳️🌈 PRIDE EVENT & WORKOUT SAT JUNE 28 @NOON | This year’s Pride Workout and Celebration will be hosted in partnership with FlexFiit—just like last year! This will be a donation-based workout followed by entertainment (drag performance!) and a post-event gathering (likely Bohemian Beer Garden). Save the date and get ready to celebrate. More details coming soon from Coaches Nick, Nate, and Marcelo!
PROGRAMMING
STRENGTH:
Snatch Complex:
——RX——
Squat Snatch + Overhead Squat
——FITNESS——
Hang Power Snatch + Overhead Squat
—————
15 Minutes building to a Heavy
CONDITIONING:
——RX——
E2MOM x 10 sets:
1) 30/24 Calorie Row
2) 15 Overhead Squats + 15 Pull-ups
——FITNESS——
E2MOM x 10 sets:
1) 30/24 Calorie Row
2) 15 Empty Barbell Thrusters + 15 Ring Rows
——NOTES——
Overhead Squat @ 50% of complex